Ashwagandha
Adaptogen used short-term to lower cortisol during stressful stretches
Standardized extract at roughly 300-600mg, with reasonable trial support for reduced perceived stress and cortisol. The caveats are important: rare but documented liver injury, blunted emotional range in some users, and a general recommendation to cycle it rather than take it indefinitely. Andrew Huberman uses this herb only through unusually stressful stretches.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Andrew HubermanDoes it
Neuroscientist · Huberman Lab
Uses it only during unusually stressful stretches rather than continuously, and he stresses cycling it off because of the effects on cortisol and the rare liver reports.
Source: Huberman Lab: Tools for Managing Stress & Anxiety - Layne NortonRecommends
Nutrition scientist and powerlifter · Biolayne
Describes himself as very bullish on it, citing meta-analyses on lean mass, strength, sleep and stress, and includes it in his recovery product. He keeps it in tier two because he wants longer studies and a clearer mechanism first.
Source: FoundMyFitness: Dr. Layne Norton on Building Muscle“I'm very bullish on ashwagandha. There's a few meta analyses now showing improved lean mass, improved strength, improved sleep, better stress management.”
FoundMyFitness: Dr. Layne Norton on Building Muscle (opens in a new tab)
Aimed at the same thing
Other entries filed under stress or sleep.
- Supplement$$$Cheap: Roughly under $50, or under $15/month.
Magnesium (threonate or glycinate)
Taken 30-60 minutes before bed to help with sleep onset
On record from 11 of 62 tracked people: 8 do it, 1 recommends it, 2 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
L-theanine
Amino acid from tea used for calm focus, or with caffeine
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
On record from 17 of 62 tracked people: 11 do it, 3 recommend it, 3 have discussed it - ProtocolFREE, no cost
Breathwork
Structured breathing sessions to shift the nervous system up or down
On record from 7 of 62 tracked people: 4 do it, 2 recommend it, 1 has discussed it - App$$$Cheap: Roughly under $50, or under $15/month.
Headspace
Guided meditation app built around ten-minute sessions, voiced by Andy Puddicombe
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - HabitFREE, no cost
Warm bath or shower before bed
Warm water an hour or two before sleep drops core temperature after
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
Supplement entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.